Serve 15
Ready in 25 minutes
Ingredients
Instructions
Enjoy!
1 bunch spring onions
380g extra lean minced beef
2 tsp freshly chopped parsley
salt and freshly ground black pepper
half a small red pepper
2 ripe tomatoes
1 tsp barbecue seasoning
2 tbsp freshly chopped chives
4 rashers back bacon, all visible fat removed
green salad leaves
4 x 60g wholemeal rolls
¼ small red cabbage
¼ small green cabbage
1 large carrot, grated
1 dessert apple, cored and chopped
1 spring onion, chopped
14g/½oz raisins
½ tsp celery seeds (optional)
85g/3oz fat-free natural yogurt
1 tsp cider vinegar
fresh or dried dill
salt and pepper
1. Finely shred the red cabbage with the green cabbage and mix with the carrot.
2. Add the dessert apple, spring onion, raisins and celery seeds.
3. Mix with the very low fat natural yogurt, 1 tsp cider vinegar and some fresh or dried dill. Season to taste with salt and pepper.
454g/1lb boned, skinned chicken breasts
juice of 1 lemon
1 tsp salt
1 garlic clove, crushed
1 level tbsp ground coriander
1 level tbsp ground cumin
½ tsp turmeric
57ml/2 floz canned coconut milk
lime or lemon wedges, to serve
1. Put the chicken breasts within 2 sheets of cling film and beat with a rolling pin until quite thin. Cut each breast into 3 strips, about 2.5cm / 1in wide. Place in a bowl and sprinkle with lemon juice.
2. Mix the salt, garlic, spices and coconut milk to a paste and pour over the chicken. Stir well to coat the chicken evenly and leave to marinate in a cool place for about 1 hour.
3. Remove the chicken from the spicy marinade and thread each piece of chicken on to a thin bamboo skewer.
4. Cook under a preheated hot grill or on a barbecue over hot coals for 10-12 minutes, until the chicken is slightly charred and golden on the outside, and throughly cooked inside. Turn the kebabs frequently during cooking.
5. Arrange the kebabs on a large serving plate and serve garnished with lime or lemon wedges.
4 tbsp chicken stock made with Borvil
2 tbsp nam pla
2 tsp mild or medium curry powder
24 tiger prawns
1 tbsp very finely chopped lemongrass
3 small shallots, peeled and very finely chopped
¼ tsp artificial sweetener
2 tbsp lemon juice
2 spring onions, trimmed and finely chopped
1 small cucumber, cut into thin shreds with a vegetable peeler
To Serve
light soy sauce
1. Place the stock, nam pla and curry powder in a saucepan and bring to the boil. Add the prawns and cook for 3-4 minutes or until opaque and just cooked through.
2. Add the remaining ingredients, stir and cook for 1 minute and then remove from the heat.
3. Divide the warmed salad between four warmed bowls and serve immediately with light soy sauce to drizzle over.
1 onion
360g lean ham
120g Parmesan cheese
Fry Light
255g/9oz Arborio rice
852ml/1½pt chicken stock made with Bovril
2 tsp mixed herbs
198g/7oz frozen peas
397g/14oz canned sweetcorn
salt and freshly ground black pepper
finely chopped fresh parsley
1. Prepare the ingredients: peel and finely chop the onion, dice the ham and finely grate the cheese.
2. Spray a pan with Fry Light and cook the onion and rice for 5-6 minutes. Add a ladleful of stock and the mixed herbs and stir until the liquid has been absorbed. Continue to cook in this manner, adding a ladleful of stock each time the liquid has been absorbed.
3. Add the peas, sweetcorn and ham and continue to cook until the rice is creamy but still retains a slight bite. Remove from the heat, season well, sprinkle with the grated cheese, garnish with parsley and serve.
Tip: On Extra Easy add 6 Syns if not using Parmesan as a Healthy Extra ‘a’ choice
8 asparagus spears
2 slices of Parma ham, quartered
1 large beefsteak tomato, thinly sliced
salt and freshly ground black pepper
A handful of rocket
2 tsp balsamic glaze dressing
1. Preheat your oven to 200C/Gas 6. Gently bend the asparagus spears until they break in two – keep the spear-end and discard the woody stalk. Cook the asparagus spears in boiling water for 2 minutes and then drain well.
2. When cool enough to handle, wrap each spear in a strip of Parma ham and arrange in a roasting tin. Roast in the oven for 10-12 minutes.
3. Arrange the tomato slices on two plates and season. Top with the rocket and roasted asparagus spears and drizzle over the balsamic glaze dressing. Serve immediately.
284 ml/0.5 pint dry white wine
1 onion, very finely chopped
2 garlic cloves, thinly sliced
1 red chilli, seeded and finely chopped, or a pinch of dried chilli flakes
2 kg/4.5 lb scrubbed live mussels in their shells
a handful of fresh parsley, roughly chopped
freshly ground black pepper
1. Pour the wine into a large saucepan with a close-fitting lid. Add the onion, garlic and chilli and bring to the boil. Simmer for 5 minutes until the onion is tender.
2. Meanwhile, check the mussels, discarding any that remain open when tapped sharply with a knife (if they don’t close, they’re dead and should not be eaten). Add the mussels to the pan with a good grinding of black pepper. Cover and steam for 3–5 minutes, shaking the pan occasionally, until all the shells have just opened. Discard any that do not open after cooking.
3. Sprinkle the parsley over and ladle the mussels and the wine juices into large bowls. Serve with salad.
Better than Butter Fry Light
1 whole large sea-bass, cleaned, but with head and tail left on (approximately 1 kilo)
200ml dry white wine
2 shallots, peeled and finely chopped
handful of parsley finely chopped, reserving a few sprigs to garnish
1 tsp dry mustard powder
salt and freshly ground black pepper
1. Spray an oval oven-proof dish, large enough to contain the fish, with Fry light, and do the same with a piece of foil big enough to cover. If the tail of the fish comes over the edge of the dish, wrap it in sprayed foil.
2. Make a few diagonal slits in the upper surface of the fish, down to the bone. Into these slits stuff a little chopped shallot, parsley and seasoning. Stuff a little more of these into the body of the fish. Put half the remaining chopped parsley and shallot into the dish and lay the fish on top. Sprinkle the remainder on top.
3. Mix the mustard powder with a little water, then add the white wine and an equal quantity of water, and pour over fish. Grind a little more pepper on top.
4. Cover with the ‘buttered’ foil and bake in a 200°C/400°F/Gas 6 oven for 30 minutes, basting with the liquid every 10 minutes or so. If too much liquid evaporates, add a little boiling water
5. For the last 15-20 minutes, remove foil so that the top skin of the fish can brown a little. Cook until the flesh flakes easily. Serve in the dish, garnished with parsley sprigs.
Tip: Good served with a colourful platter of new potatoes with mint, baby carrots, green beans, spinach or any of your favourite Free vegetables
1 x 198g/7oz can tuna in brine
juice of ½ lemon
4 spring onions, finely chopped
1 x 398g/14oz can chopped tomatoes
1 tbsp capers, rinsed (optional)
681g/1½lb leftover cooked pasta tubes or shapes
salt and freshly ground black pepper
28g/1oz fresh white breadcrumbs
Fry Light, for spraying
2 tbsp chopped fresh parsley
1. Drain the tuna and flake with a fork into small chunks. Put the tuna in a shallow ovenproof dish and squeeze the lemon juice over the top.
2. Add the spring onions, chopped tomatoes, capers (if using) and cooked pasta. Mix lightly together and season with salt and pepper.
3. Sprinkle the breadcrumbs evenly over the top and spray lightly with Fry Light.
4. Bake in a preheated oven at 200°C/Gas 6 for 20-25 minutes, until bubbling and golden brown on top. Sprinkle with parsley and serve immediately.